Shrimp, cooked

Shrimp tops this ranking because it delivers the most protein for the fewest calories of any food checked: USDA FoodData Central's SR Legacy entry "Crustaceans, shrimp, cooked" (FDC ID 175180) lists 24.0 g protein and 99 kcal per 100 g, for 24.24 g of protein per 100 kcal — (24.0 / 99) x 100. A practical serving is 3 oz (85 g) cooked, roughly 12 large shrimp, which is also the portion the FDA uses in its fish-consumption guidance: 85 g x 0.24 = 20.4 g protein for 85 g x 0.99 = 84.2 kcal, the same 24-per-100 ratio at any portion size. A 1-cup serving of chopped cooked shrimp (about 145 g) provides roughly 34.8 g protein for 143.6 kcal. Beyond protein, shrimp is essentially fat-free (0.28 g total fat, 0.056 g saturated fat per 100 g per FDC) and supplies 111 mg sodium and notably 189 mg cholesterol per 100 g — naturally higher in dietary cholesterol than any other item on this list, since shellfish concentrate cholesterol in their flesh; the 2020-2025 Dietary Guidelines for Americans no longer set a specific daily cholesterol limit, but people managing cholesterol-sensitive conditions should factor this in. The bigger caution is allergy: crustacean shellfish allergy (shrimp, crab, lobster) is one of the most common adult-onset food allergies — FARE (Food Allergy Research & Education) notes about 60% of people with shellfish allergy have their first reaction as adults, and reactions to crustacea tend to be severe. The FDA/EPA fish advisory places shrimp in its "Best Choices" (lowest mercury) category, recommending 2-3 servings a week for most adults, including pregnant and breastfeeding people, with smaller portions for young children. Shrimp is also one of the most widely available proteins in the US, sold fresh, frozen, or pre-cooked in virtually every supermarket seafood case year-round, and it is inexpensive relative to many other seafood items on this list.